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Reduce Diabetes Risk by Upping the Fiber and Lowering the Sugar in Your Diet

Increasing fiber intake and lowering sugar intake may reduce the risk of diabetes according to a study published in the April 2009 issue of the Archives of Pediatrics & Adolescent Medicine.


The study included 54 overweight Latino adolescents with an average age of 15.


Latino adolescents were used in the study because they are generally more insulin resistant than Caucasian children, and therefore more likely to develop an obesity related disease such as diabetes.


The study lasted for 16 weeks and during that period of time 55% of participants decreased their sugar intake by an average of 47 grams per day, while 59% increased their fiber intake by an average of 5 grams per day.


The participants that decreased their sugar intake saw a 33% decrease in insulin secretion.


The individuals that increased their fiber intake saw a 10% reduction in visceral fat, which is a known risk factor for type 2 diabetes.


The best way to decrease your risk of developing diabetes is by following a healthy diet, exercising regularly, and maintaining a healthy body weight.


These preventative measures are especially important if you have any of the risk factors for diabetes including high blood pressure, high cholesterol or being of African American, Latino, or Native American descent.

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